Kegel exercises are an important part of pelvic health. Think of them as going to the gym, but for your pelvis. But, how? Well, with the help of our trusted sex-perts, we’re here to talk to you through all of your Kegel FAQS, including what they are, why they are important, and how to do them.
What are Kegel exercises?
Kegel exercises (or “Kegels”) are simple clench-and-release exercises that you can do 3 to 4 times a day to strengthen your pelvic floor muscles. They are named after Dr. Arnold Kegel, an American gynecologist who noted that the pelvic floor muscles were weakened by childbirth.
Who are Kegel exercises for?
Everyone! Both penis and vulva owners can benefit from Kegel exercises.
Why are Kegel exercises important?
Weak pelvic floor muscles can lead to health issues, such as the inability to control your bladder or bowels, and Kegels help to reduce this issue (and more!).
By strengthening the pelvic floor muscles, kegel exercises are beneficial for:
- Reducing urinary and fecal incontinence (from sneezing, coughing, or laughing)
- Supporting more intense orgasms and ejaculation
- Speeding the recovery of the pelvic floor post-pregnancy or surgery
For vulva owners, Kegel exercises can also improve sexual sensation. When the muscles are stronger, more blood flows to the area, improving sensation. For penis owners, they help support erectile function— Kegel exercises make it easier to achieve and maintain an erection.
How to do Kegel exercises for Vulva Owners
- Start by finding the right muscles. To identify your pelvic floor muscles, stop urination in midstream. If you succeed, you’ve got the right muscles. Imagine your pelvic floor muscles like an elevator rising in your body. Do not push.
- Once you’ve identified your pelvic floor muscles, lie on your back.
- Tighten your pelvic floor muscles and hold the contraction for 5 seconds and then relax for 5 seconds. Try it 4 or 5 times in a row.
- Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks, and remember to breathe!
- As an extra strengthening technique, you can add in the use of a Kegel & Pelvic Exerciser.
How to do Kegel exercises for Penis Owners
- Start by finding the right muscles. To identify your pelvic floor muscles, stop urination in midstream. If you succeed, you’ve got the right muscles.
- Once you’ve identified your pelvic floor muscles, lie on your back. Tighten your pelvic floor muscles, and hold the contraction for 5 seconds and then relax for 5 seconds. Try it 4 or 5 times in a row.
- Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks, and avoid holding your breath.
- You can also practice laying a washcloth over your penis and ‘bouncing’ it. Start with a dry cloth and as you work up in strength, you can use a wet one.
How often do I do Kegel exercises?
For both penis and vulva owners, the best practice is to aim for at least 3 sets of 10 repetitions a day. However, you know your body best. Keep in mind that this should be a challenge!
Once you’ve mastered the art of Kegels, you’ll realize that you can do them anytime and anyplace – while relaxing at home or even sitting at your desk.
Important note for all
Don’t make a habit of using Kegel exercises to start and stop your urine stream. can actually weaken the muscles and lead to incomplete emptying of the bladder, increasing the risk of urinary tract infection.
Resources
Have questions or need more guidance? Stop by one of our five Velvet Box locations to talk to one of our sexual health specialists. Would rather stay home? Watch this video for the best how-to for kegel exercises, which we use in our associate training!
